Best Single Leg Hamstring Exercises
Single leg hamstring exercises are essential for building strength and stability in your hamstrings, while also improving your balance and coordination.
Here are some of the best single leg hamstring exercises you can add to your workout routine:
1. Romanian Deadlift (RDL)
How to do it:
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbells towards the ground.
- Keep your knee slightly bent to protect your lower back.
- Pause at the bottom of the movement, then drive your hips forward to return to the starting position.
Focus: Maintain a straight back throughout the movement.
Important: Avoid overextending your back or rounding your shoulders.
2. Single Leg Glute Bridge
How to do it:
- Lie on your back with your knees bent and feet flat on the ground.
- Lift one leg off the ground and extend it straight towards the ceiling.
- Drive through your heel to lift your hips off the ground, squeezing your glutes at the top of the movement.
- Slowly lower your hips back down to the starting position.
Focus: Engage your glutes and hamstrings throughout the movement.
Important: Avoid arching your back.
3. Single Leg Deadlift
How to do it:
- Stand with your feet hip-width apart, holding a dumbbell in one hand.
- Keep your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
- Keep your leg straight and your other foot slightly bent to maintain balance.
- Pause at the bottom of the movement, then drive your hips forward to return to the starting position.
Focus: Engage your hamstring and glutes throughout the movement.
Important: Avoid overextending your back or rounding your shoulders.
4. Single Leg Hamstring Curl
How to do it:
- Lie face down on a bench with your feet hanging off the edge.
- Bend your knee and curl your heel towards your buttocks.
- Slowly lower your leg back to the starting position.
Focus: Engage your hamstrings throughout the movement.
Important: Avoid overextending your leg or arching your back.
5. Single Leg Goblet Squat
How to do it:
- Stand with your feet hip-width apart, holding a dumbbell in front of your chest.
- Keeping your back straight and core engaged, squat down by bending your knees and lowering your hips towards the ground.
- Maintain balance on one leg while keeping the other leg extended out in front of you.
- Pause at the bottom of the movement, then drive your hips forward to return to the starting position.
Focus: Keep your chest up and your back straight.
Important: Avoid letting your knee go past your toes.
These exercises can be incorporated into your regular workout routine to help improve your hamstring strength and overall athleticism. Remember to choose a weight that challenges you, but is still manageable. Focus on proper form and technique for optimal results and avoid injury. If you are new to these exercises, consult with a qualified fitness professional for guidance.
